Any individual can achieve milestones if there is self-compassion deep inside them. Physical fitness and mental health are the main characteristics in our lives that are interlinked with each other if we want to stay cheerful and fit forever. Sometimes due to certain reasons, we are out of shape. This post is full of motivation that will unleash the beast within you and make you understand how to start exercising when you’re out of shape.
Getting back into shape is an arduous task that only a staunch fitness freak can understand. The number of hard workouts, a stringent diet, and a new routine are something that has to be followed in a disciplined manner. Setting realistic goals in life is an amazing quality but staying motivated and following it is a completely new chapter.
You gain weight due to certain personal reasons such as after childbirth, too much stress, a busy schedule, underlying health issues, and much more. Slowly and gradually you become lethargic, tend to binge eat unhealthy stuff, and follow a sedentary lifestyle without thinking about the future consequences and your body starts gaining weight.
Thinking about getting back into shape and focusing on your overall health is the most precise decision anyone can ever make. Prioritizing yourself in this turbulent environment is hands down the best commitment. This post is going to help you stay focused and determined with your goals and let you chase your dream of being fit.
1. How to Start Exercising When You’re Out of Shape
Physical and mental health plays a vital role in keeping our body system moving. If you are not fit and healthy you will not be able to conquer the dreams and just be left behind in everyday life activities. Let us move forward and inculcate an exercise routine in our daily routine.
1.1 Motivating Force
The only person that can be your friend as well as foe is only you. If you set goals and have the fire and desire to make magic happen nothing can beat your spirit and charm. Start slowly no need to rush. Keep in mind that positive achievements require time to happen. Be your motivation set achievable goals according to your current fitness level and stay consistent with it.
Listen to your body and the first and foremost thing you will need is motivation to start your fitness journey. Once you are motivated to build habits for your well-being in daily life you will be so happy and love yourself more. Train your mind to stay motivated and focused once you decide to exercise.
1.2. No Right or Wrong Time
No one is ever too old or mature to start exercising and working. Physical activity should be included in everyone’s daily routine. Exercise is meant for all of us. It will only return you with a lot of satisfaction and joy. Choose the exercise program according to your fitness.
Never find any excuses and keep the fire inside You always ignite and be passionate about your fitness routine. You can start living a healthy lifestyle since childhood and inculcate those habits in your children as well.
1.3. Time- Table
Giving at least 60 minutes of your daily routine to your body is not considered as being selfish but a necessity that everyone should do. Set up a proper timetable according to your weekly routine and incorporate regular exercise. Early morning exercise or any physical activity is considered superlative to kickstart your day off.
Following a balanced exercise routine can instantly give rise to your energy levels. Gradually build a weight loss exercise routine in your lifestyle and sure shot you will see visible outcomes within 30 days.
1.4. Speak with a Medicinal Consultant
If your mind is in a demented state and do not know what to do next the quick solution is to talk to the doctor. He will diagnose your body to check for any cardiovascular disease or any underlying ailments. After the body check you can go ahead and consult with the dietician and health expert.
It is always advisable to start your fitness journey after a proper examination of your body if you over overweight to avoid any serious injuries and for the proper functioning of your cardiovascular system.
1.5. Do What You Love the Most
Exercise is not punishing yourself it is the golden reward that will be beneficial for you in the long run. Do not be intimidated if you newbie in this field. There are a lot and a lot of remedies and exercises to lose weight it is just not restricted to only weight training.
You can always choose from the exercise which you are comfortable with. It may be walking, running, cardio exercises, yoga, Zumba, Pilates, and power yoga. There is no need for any special equipment to start any workout and to get in shape. Doing what you love the most will be the most beneficial stuff for your body and mind.
1.6. Download Fitness Apps
In the fitness realm and with more people focusing on leading a healthy lifestyle. Various fitness apps are being launched by fitness coaches and celebrity trainers to take your fitness routine to the next level. You can find various fitness apps on iOS and Android. Select the one most convenient for you.
There are proper types of exercises and workout plans available in the apps. You can also invest in the paid version if you are serious about the fitness journey. If you are too shy to go out and do a workout this might be the best investment you can make in your own home space to get back into shape.
Just grab some comfy workout clothes, a Dumble set, a yoga mat, and training shoes to start your home workout routine.
1.7. Walk in the Nature
If nothing works in your favor nature is the best healer. You can go for a walk in a local park or near the seaside. The calm atmosphere will give you inner peace of mind to help you stay motivated with more energy throughout the day. A brisk walk for around 45 minutes can burn up to 200- 250 calories depending on your speed and body weight.
Pamper yourself in a quick walking exercise routine and enhance your fitness levels to stay consistent and fit forever. A quick walk is all you need to let your worries go away.
1.8. Focusing on Diet and Healthy Eating
We are all aware of what healthy eating can do to our bodies. Not only does it energize our body but also gives our skin the radiant glow that we all crave. Eating good food and a balanced diet is the key to reduction in your body weight. I know at times it is really difficult to control your food habits. But with your own pace try to limit your food intake.
Choose healthy alternatives like instead of fried foods opt for baked or boiled stuff. Induce your diet with a lot of salads like, cucumber, sprouts, carrots, and veggies. Replace wheat with other gluten-free options and rice with brown rice. This simple yet small step gives you dynamic results in the long run. Try to include milk to improve your bone health as well
If you exercise or do walking for 2 hours a day but at the end, you munch on unhealthy food items you will not see any results of your hard work in the gym. All pain will go in vain. So eat wisely to stay in shape forever.
1.9. Personal Training
Sometimes even if we work hard we do not know the correct forms and posture while doing the exercise. This might result in serious injuries to your body. If you are a complete beginner opting for personal training is recommended so that you can focus correctly on your workout.
They are trained professionals who can guide you correctly with the best exercises according to your body weight health, and capacity. You will always have their back when you feel low and demotivated at times when you do not want to work out and just chill at home and watch TV.
The best thing is that you can work out according to your time and schedule and they can also educate you about the specific muscle group with detailed attention. Exercising along with the personal trainer will get your body in shape at a very fast rate and you will enjoy and learn different exercises.
So grow, learn, and evolve in a fun way with your trainer.
1.10. Be with Someone who Shares the Same Goals As yours
Nothing motivates an individual if he or she finds a best friend or life partner who shares common fitness goals and dreams. It is like a dream come true. If you do not know where to start have a fun workout session with your friend or loved ones. This is indeed the best therapy one can indulge in.
This will not only strengthen your bond but will make you fit together. Start slowly and steadily and go ahead to do the best workouts of your life with them. Create an exercise routine plan with your buddy that suits both of you.
2. Types of Exercises to Begin with
2.1. Yoga
Maybe it’s India or in the Western culture, the benefit of yoga is renowned worldwide. It is the body, mind, muscle, and spiritual connection. If you are a beginner yoga will help you to stay active and in shape. It helps your body to be flexible and stretchy so that you can perform all the daily chores with ease.
It lowers your stress level and improves your overall health philosophy. Yoga is one the oldest forms of activity people are following and is still in trend due to its wonderful results. Start with yoga and see the difference with your own eyes.
2.2. Zumba
You do not need to acquire any special dance move and form to join Zumba. Zumba is a combination OF cardio and Latin-inspired dance moves to make you sweat and lose those extra pounds. Anyone can do this as long as they are passionate to stay in shape and healthy.
It is a quick calorie-burning workout to make you lose around 600- 100 calories in an hour. This sounds interesting, isn’t it? Many people love Zumba because of its unique moves and energetic sessions. I’m sure the session will leave you sweating and make you glow from beneath. Include Zumba exercise in your routine to look dazzling young forever.
2.3. Aerobics
Aerobics is simply any kind of exercise program that keeps your breathing rate pumping. It may be anything from walking, playing football, swimming, cycling, running, or brisk walking. You must make a fit exercise routine into your ongoing daily chores.
Aerobics are considered one the most useful exercises to get you back in shape and make your heart pump to shed the extra gains. Do some research and include aerobics as the next workout in your lifestyle.
2.4. Cardio
We often ignore cardio workouts in our routine but the fact is cardio is one the most effective workout to quickly get you back in shape. Cardio exercises include running or walking on a treadmill, sit-ups, cross trainer, step mill, and cycling. It strengthens your heart health, boosts stamina and strength, uplifts your mood for the day, and keeps cardiovascular disease at bay.
It helps to support your mental health and gives your brain, body, and heart the quick exercise that is needed. Include more walking if jogging and running are challenging for you at the initial stage even walking can give a pump to your heart rate without putting stress on your joints and knees.
Including cardio exercise in your daily routine increases your metabolism rate which further leads to a quick weight loss. So keep your body moving to get back into shape as soon as possible.
2.5. Strength Training Exercises
There is a myth that says women should not lift heavy weights or it will make them look bulky like a Hulk. No, it is not true and let us break that imaginary bubble. Strength training exercises are a must if you want to lose weight and build muscle mass. The more muscle strength the more reduction in body fat percentage.
Lifting weights can lead to sore muscles at the beginning but without pain, you cannot achieve the desired body. Focusing on your muscle strength makes your bones stronger and improves your body posture. Start with lifting light weights so you do not injure yourself.
Exercise such as squats, deadlifts, pull-ups, push-ups, lunges, barbell curls, military press, leg press, bench press, and kettlebell swing are some of the exercises that should be part of your exercise plan.
3. When to Stop Doing Heavy Exercise
3.1. During Pregnancy
Heavy exercise should be avoided when you are expecting a baby. Though light exercise is recommended along with some brisk walks never push your limits and lift heavy weights. You should always consult your gynecologist before starting any exercise during pregnancy.
Moderate to light exercise to strengthen the pelvis should be included just keep in mind not to overdo it. Light moves can help lower the labor pain during delivery.
3.2. Rest day
Just like our body needs at least 7 to 8 hours of sleep our muscles need a good amount of rest to recover from the intense workout. Ensure to give your body and muscles a fixed day off. It helps to compensate for the wear and tear caused during the hard-core workout.
Keep the most important thing in mind that is a day off and do not burden your body with all the stress. Give time for your muscles to heal so that you can come back stronger than the previous day. Physical activity that is performed with proper rest yields amazing results.
3.3. Continuous pain
Facing pain in your muscles while working out is common and it should go away within 1 or 2 days. But if the pain is continuous you might have got an injury and you should immediately consult the physio or doctor to diagnose the cause.
If you feel heart pain, cramps, chills, headaches, or any kind of discomfort while doing exercise do not overdo it and take a break in between. This is the sign that the body communicates in its way by saying that it needs to cool down.
3.4. Exhausted
Feeling tired after the workout session is alright but feeling lethargic and sleepy the whole day should not be ignored this is a sign that your body is deprived of sleep and needs a break from your daily routine. Never go beyond your body’s ability and just do the exercise which you are capable of.
Try to sleep 8 hours and drink plenty of water to keep yourself hydrated. After a good amount of rest, you might have to refuel your engine and start working out again only when you are fit and fine. Taking a good day’s rest is always better than taking a long break by getting injured and ignoring all the minute issues.
Final Note
Exercising is the supreme treasure one can give to their body. It is that investment that will give your body priceless returns in your old age. The importance of exercise should not be passed over. The benefits are endless and one can never get truly over it. Maybe it is a 30-minute workout or a 2-hour workout it is going to make you happy.
It is the endorphins that are released that uplift your mood and make you happy. Learn to embrace a healthy lifestyle to live a worriless day ahead. The starting point is surely going to create a lot of difficulties but, once you see the visible results you will be invincible and keep on pushing yourself forward.
Always keep in mind that everyone will leave but it is your body that will stay with you forever no matter what so invest and give your body the best love and care that it deserves. Be stress-free and enjoy every moment to stay healthy and fit.
Start with low-intensity movements first then move ahead with the high intensity ahead as you start getting in shape and gain some stamina and endurance. Do not forget to love yourself and believe in yourself. Do not start comparing yourself with others. Each body type, gene, and structure is different from others. Focus on building your inner strength and stamina.
So get some amazing gear along with your workout buddy and start the routine from today itself. Once you start focusing on building yourself there is no going back at any cost. So play some motivational songs and get ready to build the body you always wanted. Stay fit, fierce, and fabulous.
FAQs
1. How often and how many hours should I work out?
Ans- You should work out for at least 1 hour 5- 6 times a week to reap the maximum benefits along with a well-balanced diet plan and 2- 3 liters of water.
2. What is the ideal time to work out?
Ans- Working out and moving your body is more important you can work out at any time of the day as long as it fits into the schedule. Plan to exercise as and when you get time from your busy schedule. But do work out and do not skip any day.
3. Should I warm up before my workout?
Ans- Giving a nice warm-up session to your body before a hard workout is essential as it will lessen your chances of injury and give a boost to your performance. It elevates your blood flow to the muscles by increasing the body temperature.
4. Is drinking protein shakes mandatory if you work out?
Ans- Our body requires double the amount of protein compared to our body weight. It is not mandatory but for better performance and to gain muscles and lose weight fast, you should try sugar-free protein powder after your workout.
